CSU-Pueblo Strength and Conditioning Program

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The purpose of the strength and conditioning program at Colorado
State University - Pueblo is to improve athletic performance while
simultaneously reducing the opportunity for injury. This is
accomplished by providing scientifically based sport and position
specific workouts.

The CSU-Pueblo Strength and Conditioning Program is headed by
Allen Hedrick, one of the nation's foremost strength and
conditioning coaches in all of NCAA Division II. Hedrick
brings impeccable qualifications to CSU-Pueblo, including 10 years
of experience at the Division I level as the United State Air Force
Academy's head strength and conditioning coach and one year as
the head strength and conditioning coach for the National Strength
and Conditioning Association. In 2003, he was named the
National Strength and Conditioning Association Coach of the Year.
Also in 2003, the NSCA awarded him the distinction of being a Coach
Practitioner and he has served on the NSCA Board of Directors.

CSU-Pueblo Training Principles

Emphasis on
Correct Technique

Excellent technique is emphasized above all else in all training
programs. Technique is never sacrificed in favor of more
weight or more speed. Increases in strength, power, and speed will
occur more efficiently and effectively once excellent technique has
been mastered.

Emphasis on
Intensity

Optimal improvements in performance occur only when training is
performed with high intensity. Training below this level
slows down or eliminates increases in strength, power, speed, or
flexibility. Remember, however, that the priority is
technique first and intensity second.

Sport Specific
Training

The physiological adaptations that occur as a result of training
are specific to the stresses put on the body during training.
As a result, in order for the time spent training to have a
positive effect on athletic performance, training activities have
to mimic the demands placed on the body during competition as
closely as possible. The more closely training matches the
demands placed on the body during competition the more effective
the training becomes at enhancing performance.

Multiple Joint
Movements

All athletic movements are multiple joint activities.
Running, jumping, throwing, hitting, blocking, tackling and so on
all involve multiple joints in the body. There are no single
joint movements in sport. As a result, to adhere to the
concept of specificity, nearly all training involves multiple joint
actions.

Standing Free
Weight Training

Nearly all sports are played in a standing position.
Because you get stronger in the positions you train in a majority
of training should occur from a standing position emphasizing free
weight training.

Power
Development

In most sports a limiting factor in performance is power
development. As your capability to produce power increases so
does your potential to improve performance. As a result, training
design and exercise selection is based on achieving this
goal. A special emphasis is placed on performance of the
Olympic style exercises because these movements are performed
explosively from a standing position and result in high power
outputs.

Dumbbell/Implement
Training

Sports are athletic competitions, not weightlifting
competitions. As a result, maximal increases in the ability
to demonstrate strength with a barbell are sacrificed in favor of
developing functional training that best transfers to
competition. Because of this, dumbbells and various
implements, such as water filled kegs, are integrated into training
to enhance motor skills. During each training week there are
days set aside specifically for this type of training where all of
the training movements (including the Olympic style exercises) are
performed with dumbbells and or water filled kegs.

Periodization

Program design is based on the concept of periodization where
the training year is broken up into cycles. These cycles,
typically 3-5 weeks in length, are designed to result in specific
physiological adaptations, such as hypertrophy, strength, or
power. Training variables such as the intensity, rest times,
speed of movement, sets and repetitions, and exercise selection are
manipulated to achieve specific goals and sequenced to result in
the desired physiological peak just prior to the start of the
competitive phase.

Speed/Plyometric/Agility
Training

The ability to move with speed, quickness, agility, and power is
critical to athletic success. While resistance training plays
a part in enhancing these qualities, specific training meant to
improve speed, agility and quickness is necessary for best results
and needs to be emphasized for optimal athletic performance.

Nutrition/Recovery

Maximal adaptations from training will never occur without a
commitment to good nutritional practices and proper rest.
Athletes who want to achieve their performance potential can only
do so by making good decisions regarding nutrition and
recovery.